07/04/2022 - The Citadel - July 4th – 1776 Beatdown

AO: The Citadel

When: 07/04/2022

PAX:

Number of Pax: 4

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

7/4/22 F3 Workout- THE CITADEL 

 

🇺🇸⭐️🎆PREBLAST- THE CITADEL – 7/1/22 5:15 🎆⭐️🇺🇸

@channel  Start your 4th of July celebration at THE CITADEL.  We will light that fuse at 5:15, listen to some holiday hits, and deliver a 45 minute Fireworks show.  Bring those coupons and get ready to work.  Come get faster, get stronger, get better.  Come Get Some!  HC below.  

Given it was July 4th, I pulled forward a 1776 workout and assembled some holiday tunes the night before.  Arriving early, Stay-Puft was already there stretching before we got the fireworks started.  I laid out the plan on the pavement, got the tunes ready to go and headed back over to meet the troops.  Flo and Puddles arrived and Puddles and I exchanged injury/pain stories attributed to our partner workout at the convergence.  It was slightly before 5:15 and I said, let’s get started early as all that HC’d are here.

Welcome and Disclosure provided.  Onto WoR.

Warm-O-Rama

Warm-up (IC)

  1. SSHs (30)
  2. Abe Vigodas (15)
  3. Imperial Walkers (15)
  4. Good Mornings (15)
  5. Arm Circles (10/10)

The Thang

Thang 1 – “1776”

Originally intended to perform 1776 reps completed by teams of three – working as a team complete the reps/exercises below.  Since we had 4 PAX total for this even, I changed it up and between 4 of us we had to complete the total reps for each exercise and then as a group we ran a 1/4 lap of the parking lot after each round.  Rinse and repeat until we get through the entire 1776 reps:

  • 200 Merkins
  • 200 Star Jacks
  • 200 American Hammers in cadence
  • 200 Carolina Dry-docks Grady Corns
  • 200 Bonnie Blairs (right and left equals 1 rep)
  • 200 Star Spangled Bicycles in cadence
  • 200 Wide-arm Merkins
  • 200 Squats
  • 176 burpees

Mary (IC)

  1. Box Cutters (15)
  2. Flutter Kicks (15)
  3. LBCs (15)
  4. Heel Touches (15)
  5. Plank (High, Low, Right/Left Hand Up)
  6. Outlaws (15)
  7. Flutter Kicks (15)
  8. LBCs (15)
  9. Hold Plank 60 seconds 

Circle of Trust

CoR:  4 PAX strong for a 4th of July Fireworks Show at 5:15am

Announcements:  See Slack for details – GrowRuck, Golf Outing

NoR:  No FNGs

Closing Remarks and Prayer:

We are all grateful for our independence in America. Let’s also remember that we are all Americans, and as such, we should work together to find common ground and grow this great nation!

Now let’s go eat barbecue and blow stuff up on the Fourth!

An interesting fact about July 4th: John Adams and Thomas Jefferson, the only signers of the Declaration of Independence later to serve as Presidents of the United States, died on the same day: July 4, 1826, which was the 50th anniversary of the Declaration of Independence.

Naked Man Moleskin

4th of July Workout!

We had 4 PAX decide they wanted to start their Monday off with a Bang and showed up at The CITADEL for a little fun.  I laid out the plan to take us through a 1776 workout, with a playlist of holiday hits.

Flo, Puddles, and Stay-Puft all crushed the workout!  We all followed it up with a 100% coffetteria at SB where, as always we solve the world’s problems.

Great work by all.  Until next time.  Keep Pushing!

Handy Manny

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